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Great question, and I can totally relate because my hurt shoulders were the reason I began training with a mace! Specifically I used movements like the 360 to increase my shoulder mobility and strength. It trains correct shoulder posture, engages the serratus anterior + the lats, and improves proprioception. It worked like a charm for my shoulders and truthfully they have never felt stronger in all ranges of motion. I'd highly recommend using the Shield Cast exercise in this video, plus the Pull Over exercise. Also, I have a great video here that breaks down the 360: th-cam.com/video/lgQi6M1TdEI/w-d-xo.html Feel free to shoot me an email at flowmadesimple@gmail.com if you'd like to discuss any of these topics in more detail. The mace is an incredibly powerful tool for healing & strengthening the shoulders, and I love talking about it since it helped me so much!

That's what I've heard! Is it because it builds the strength to throw an opponent to the ground? I'm very interested in learning more about classic Gada training.

You're right on! It's an incredible shoulder workout. Truthfully the best shoulder workouts I've ever done. It uses muscles all through the back, shoulders, arms, and core while improving mobility. It's my understanding that this tool was originally used to train swordfighters for hours of pitched battle! You can absolutely do the 360 with a sledgehammer. Just make sure you're mindful of where it is in space around you since the weight isn't spherical like a mace. Here's a great video to learn the 360 in 5 Steps! th-cam.com/video/lgQi6M1TdEI/w-d-xo.html Thanks for watching and commenting 🙏

Yes, I think a 76cm mace would be great for someone around 165cm tall. They could certainly try a mace with a longer handle, but I think it will be more comfortable to use a slightly shorter mace. Thanks for watching and asking this question!

Amazing to hear!

Great question! My answer is no, it isn't strictly necessary to change the top/bottom hand when performing 360s. That said, some people will prefer it. This is because hand position impacts two things: the leverage over the mace head and the position of the arms relative to the body during the 360. The difference in leverage between the two hands is minimal, so there's not a reason to change hands on every rep. You'll see in a two-handed 10-2 that athletes are constantly alternating direction without changing hand position. The difference in how the hand position impacts the relationship between arms and body can be more significant for some people. You can see why for yourself: if you initiate a 360 to the left while your left hand is on the bottom, you'll notice that your left arm comes much closer in towards your body. This can be a challenge for some people because of their shoulder mobility, which is why it's recommended to switch hand position based on the direction of the 360. However if shoulder mobility is not an issue you perceive in the 360, then you don't need to change hands. Does that make sense? Thanks for watching and asking a great question!

@ yes it does. Thank you for taking the time to explain it. I need to improve my shoulder mobility now. 😀

My pleasure! Do you have a plan to improve your shoulder mobility? I'd highly recommend the 2nd exercise taught in the video that this thread is on, and some of the mobilization exercises taught in this video. th-cam.com/video/-aXrpMT2cdk/w-d-xo.html Also, feel free to shoot me an email at flowmadesimple@gmail.com if you'd like to talk about it in greater detail!

@@flowmadesimple that’s another great tutorial . I will work through that, thanks 👍🏻

Fantastic, enjoy!

Awesome! Have a blast 🔥 let me know how it goes!

Hey there, great question! A sledgehammer can definitely be used in place of a macebell for many exercises. All of the exercises in this video (4 steel mace exercises for stronger 360s) can be done with a sledgehammer. I'll also link another video with exercises you can do with the sledgehammer: th-cam.com/video/lgQi6M1TdEI/w-d-xo.html Thanks for watching these videos and commenting! Let me know how it goes brother 🔥

Thank you! Great thought-provoking question. The lionshare of my strength can certainly be credited to the macebell. Training with a heavy mace blasts the entire body in a very functional way because it requires everything to work together. I'd say what's worked the most are my grip, biceps, shoulders, back, core, and quads. That's what burns the most at the end of training. I'll also say my lungs though, because the cardio aspect is huge too. That said, I also train in calisthenics, sled pushing, and barbell work. So there's definitely substantial strength gains that come from that too. If you would like to discuss this more in detail, just shoot me an email at flowmadesimple@gmail.com and I can get more specific with how I train to achieve strength gains. Great question!

I know, right? These factors make a huge difference, and it was surprising to me when I started just how big of an impact they have on performance!

I am thrilled indeed :) I recently got to flow on a beach and it was surreal. You ask a great question, and I actually just posted a new video on this exact subject which is linked below. Generally though, I'd recommend starting with a 10lb steel mace. It sounds light, but you'll be able to learn techniques faster and perform them with far better technique. Then I'd bump up to a 15lb or 20lb mace. Check out this video for in depth advice regarding mace weight, handle length, and handle diameter! th-cam.com/video/3IwL51xPMHo/w-d-xo.html

​@@flowmadesimple the video linked is gone, I assume you needed to edit it?

Hi there! Just seeing your comment now. I'm not sure why, but the link a shared isn't hyperlinked, but it does appear to be correct. Try copy-pasting the link in the comment above into a new tab's URL. I can also share a hyperlinked version if you shoot me an email at flowmadesimple@gmail.com, and can share my top recommendations of maces for you!

As an American we feel the same way about kilograms, why 2.2 pounds instead a round number ?? 🤔

@BlackonBlack- Interesting! Do you not use the 4kg mace because you're less interested in flow, or because you just prefer the 6kg for all movements? Those are both great maces to have. I've never used a 4kg and look forward to trying one soon. And I TOTALLY hear you regarding American measurements. As an American, they make sense to me but they are so arbitrary. For example, 1 mile is 5,280 feet. Not as simple as the base 10 metric system, but such is life.

@thatkajunguy8029 It breaks my mind too. Maybe someday I'll be able to smoothly convert with mental math...

@@flowmadesimple I don't use 4kg one because for me it is way too light, I do calisthenics regularly. But that's the thing, for power exercises you need a heavier one, for flow a slightly lighter one. So 4kg one is really good if all you do is flow, because for some power-exercises I don't wanna do hundreds of reps. So 6kg one for me is a bridge between the worlds. If I'm learning some new flow exercise I'll start with the 4kg one though, then switch

Very cool! That makes a lot of sense to me, that's how I would use them as well. Also interesting that you train calisthenics regularly. I've recently started that and it's very enjoyable. Thanks for watching this video and chatting with me here, it's great to connect. If you ever have questions, feel free to comment them here or email me at flowmadesimple@gmail.com. I love talking about mace training!

You're very welcome! Enjoy your steel mace 🙏

You're welcome brother, thanks for watching! Enjoy trying it out 🔥

Me too! Makes for one heck of a view while working out!

Making it smooth is my favorite! Getting the balance and the timing right feels so good. Thanks for your words! 🙏

You're very welcome! Peter is a fine name, though mine is Lochlainn. Thanks for watching 🙏

Many thanks brother! 🙏 I really appreciate your words, your kindness means a lot.

You're very welcome, thank you so much for watching! Did you have a favorite movement?

Tampers are great!! I've only every swung around one of them before, and it felt so good. Loved that you managed to use one for a flow 🔥 Did you have a favorite part of the workout?

Hi there, great question! A 15lb mace is a solid one for sure. I'd advise always learning with lighter maces before trying the same movement with the 15. For an excellent 360 Tutorial, go here: th-cam.com/video/lgQi6M1TdEI/w-d-xo.htmlsi=eOP29bhc0BYgAIeD For a great tutorial on battle grip + a flow, go here: th-cam.com/video/0koGckN4ESc/w-d-xo.htmlsi=DSccb0cnpy6cB5NT For a challenging workout, go here: th-cam.com/video/R-RDH-7FO4s/w-d-xo.htmlsi=2r-xih0ezJknDjKK Let me know if you have more questions! I usually respond pretty quickly, but I moved this week and didn't get my comments. Good luck!

Me too 😂 I'm looking for another studio space and also some cool outdoor spots!

Many thanks, Steve 🙏 I'm so glad that I've been a destination for your mace machinations! (I assume the rhyme was on purpose)

@@flowmadesimple Your welcome, Lochlainn. I was late to the mace and it frustrated me for quite a while but persistence pays off. Your basics, including the warm ups and the brilliant 360 Tik Tok helped me to refine the technique. The mace is one of my favorite pieces of equipment and I'm glad that I crossed paths with you, as they say. The rhyme/word play was blatantly intentional but it had a nice "flow" . . . thought you would appreciate it.

Appreciate it, I did :) Persistence does pay off. It's truly just about spending even just a few minutes with the tool consistently. It totally re-patterns the nervous system, and it's unlike any other movement practice because the mace carries its own energy in every movement. I'm SO glad that the Tick Tock has been valuable for you and that the mace is one of your favorite pieces of equipment. Keep it up!!!

Great question! I do have a self paced course that’s perfect for someone new to the macebell. It’s an 8 Week Mace Flow Training Course that will bring you through 24 drills (3 per week). You’ll learn the drills in high quality tutorials and practice them in programmed workouts. I also recently added weekly live calls with me so you can ask questions and have your form reviewed. It’s the ultimate mace flow course and it’s designed for beginners. The whole course is on sale right now for $77 dollars off, and I’ll link to it below. www.flowmadesimple.com/8-week-mace-flow-training-course Let me know if you have any questions and I hope to meet you on a call soon!

Hi there, great question! For high quality maces/clubs that are affordable, I highly recommend White Lion Athletics. They have some great Black Friday Deals! I'm also affiliated with them, and below is my referral link. www.whitelionathletics.com/?ref=b2treni6 Onnit also makes great quality maces, though the deals aren't as big. I'm not affiliated with them, but have used their maces for a long time. Here's the link to them: www.onnit.com/clubs-and-maces/ Amazon carries a lot of affordable maces, but the paint job tends to be lesser quality in my experience. Does that help? I also have a free eBook that includes a guide to choosing the best mace weight for yourself. I'll link that below too! www.flowmadesimple.com/steel-mace-essentials-course-signup Enjoy!

@flowmadesimple thanks! Keep up the content and good luck in your move!

Thank you so much for your kind words and support! The move is now complete and I'll be returning my attention back to creating more videos for you and all the others of this channel 🙌

Thank you so much, Misty 🙏

You're welcome! I'm glad that they are useful to you. Keep up the great work!

Many thanks! I'm so glad you're enjoying. It's a blast making these videos!

Well done! Flow is tricky for sure. It requires balance, coordination, and strength all at once. Which move in the Crane's Dance was your favorite?

Yes, this certainly is trickier than it initially seems! But definitely not impossible. Just takes focused practice! Do you train with a steel mace?

Got my first mace 2 months ago (6kg) and been using it regularly. Focusing on the basics now (360).

Congratulations! 6kg is great and the basics are an excellent place to begin. How are your 360s feeling?

Thank you very much for your reflection, it's an honor share what I've learned! 🙏 You ask a great question. When changing directions in the 360, it isn't absolutely necessary to switch the top and bottom hands. You can certainly do it though, and some people prefer this because the movement feels better for their shoulder mobility. It's really a personal choice, and it may even change with time as your mobility/coordination in the 360 improves. A great example of not needing to change hands is the two-handed Steel Mace 10-2 (aka Steel Mace 300). I'll link a video below about it! th-cam.com/video/pOsuvka2vts/w-d-xo.html Thanks for watching and commenting, and I'm very glad that this channel has been so valuable for you! Keep up the great work and let me know if you have any questions!

@@flowmadesimple Thanks for the explanation and the clarification. The mace presents never ending challenges and that really appeals to me on so many levels. These basic vids with your superlative instruction will help a lot of people to demystify this fabulous fitness tool - one of the best acquisitions I have ever discovered in the pursuit of fitness that puts the fun in functional!

You're very welcome. I love that verb: demystify. I'll have to use that in a video sometime! The mace is truly a special instrument, and I'm very glad you enjoy it as much as I do. Cheers!

Amazing! Yeah, the Tick Tock is a great one. It's great for warming up, and it's also a great drill to fix common mistakes. I made a video on that which I'll link here. th-cam.com/video/Pph4VPO66IM/w-d-xo.html Enjoy your workouts and thanks for commenting!

Used to be a workout nut and fell off. Don't wana hurt my rotators if I do like this.

@@adanrodriguez3343 Good point - I used to have rotator problems with padding. Swinging mace - following a gradual increase in difficulty, and weight - has totally eliminated it (9 months in and I can do these moves [@73]). Nod to Lochlainn!

Thats a 10 lb club he is using, you can get a 5 lb club and it will be less of a strain. You could also get some indian clubs to swing starting with the 1 lb clubs and they are great. Im 45 and in decent shape i swing 2 lb clubs before work everyday for just 5 to ten minutes and feel great.​@@adanrodriguez3343

@adanrodriguez3343 Thanks for your comment! The 'before I die' made me laugh. As a fellow workout nut, I understand that there are ebbs and flows to our fitness routine. As the other fantastic comments on this thread mention, the mace is actually incredible for the rotator cuff tissues. I first picked up a mace in order to heal my shoulders, and it worked like a charm. Specifically, the Steel Mace 360 was incredible. It completely transformed my shoulder strength in just a few months of practice. I'll link some videos below so you can learn more about how to perform them. I'm 26, and this particular mace weighs 20lbs, but I HIGHLY recommend starting with a 5, 7, or 10 lb mace. That will be best to learn with and you'll still unlock amazing benefits despite the light weight. To learn the 360: th-cam.com/video/lgQi6M1TdEI/w-d-xo.html A quick warmup for 360s: th-cam.com/video/TmXJmHBzr6w/w-d-xo.html How to solve common 360 mistakes: th-cam.com/video/Pph4VPO66IM/w-d-xo.html 5 great steel mace 360 exercises: th-cam.com/video/QvyTPZJOzK4/w-d-xo.html Thanks for commenting, and check out some of these videos! And always feel free to ask me questions. My personal contact is flowmadesimple@gmail.com May the mace be with you, Coach Lochlainn

@dcartier1692 Love reading this! I'm honored to be a part of your progress with the 360 and in solving your rotator cuff issues. And at 73 no less - that's really inspiring to me. Keep up the great work! Thanks for your support 🙏

I just emailed you with the solution!

🙏🔥 Good workout right? Thanks for watching!

Thank you! I really appreciate that. Many more on the way, and I actually just posted a new one a few minutes ago. Let me know your thoughts! You can find it here: th-cam.com/video/TmXJmHBzr6w/w-d-xo.html

Woohoo, thanks Mia! I'm glad you enjoyed this flow. It's one of my favorites!

I don't even think I can remember the whole thing 😂 I just make it up as I go!

Many thanks, Simon! I'm really glad you enjoyed this video. Thank you for watching and commenting! It's an honor to share what I've learned. Since you're just getting started on your mace journey, I invite you to use the free Steel Mace Essentials eBook. It streamlines my best TH-cam videos and articles so you can learn all the basics in only 14 Days. I'll add the link below for you! www.flowmadesimple.com/steel-mace-essentials-course-signup Keep up the great work and good luck!

I know!!! The box breathing is brutal by the last round. Nicely done on completing it! And you're very welcome for the workouts. I love training with the mace and it's an honor to share it with people like you. What kinds of steel mace workouts are your favorite?

@@flowmadesimple I have just got my first mace (6kg) and am getting my way around the 360. Really nice tutorials for the 360. I loved your Winter Flow.

Congratulations on getting your first mace! I'm so glad you're learning and practicing the 360. That was the first movement I really mastered and it absolutely transformed by shoulders. And I'm glad you dig the Winter Warrior! If you haven't yet, I encourage you to download my free Steel Mace Essentials eBook. It covers a lot of topics that I think you'd find quite interesting as you begin on your mace journey. I'll link it below in case you want it! www.flowmadesimple.com/steel-mace-essentials-course-signup Keep up the great work and always feel free to ask me any questions you're having! Enjoy the mace!

You're very welcome! And thank you for your insight about people in Spain practicing this sport. I'll have to look into that!

Thank you! Surprisingly, it was actually easier for me to talk while flowing with the mace instead of just standing still. Plus way more fun :) Do you have experience in Steel Mace Training?

@@flowmadesimple I'm a true beginner, trying to perfect 360 and uppercut. But I don't have much time for now so I'll progress slower, on TH-cam videos :)

Very nice! It is an incredible thing to be a true beginner. You have unlimited opportunity :) The 360 and Uppercut are fantastic places to start! Given your experience, I wouldn't advise the Fellowship for you yet. TH-cam is a great place to learn. Also, I offer a free Steel Mace Essentials eBook covering all my best videos and articles. It follows a 14 day learning path, but many people take longer since it's self paced. I'll add the link below for you! www.flowmadesimple.com/steel-mace-essentials-course-signup Keep up the great work, and always let me know if you have any questions. Good luck and enjoy the mace!

It’s a pretty cool movement!

@ Pretty cool? No bro. Its flawless.

Many thanks 🙏 Heavy free flow is incredible 🔥

Try these two out! There's still explaining, but they both move at a faster pace! Power Archer Flow: th-cam.com/video/eQOwbbEkul4/w-d-xo.html Crane's Dance Flow using Battle Grip: th-cam.com/video/0koGckN4ESc/w-d-xo.html

@@flowmadesimple Thanks, will do!

Many thanks for watching, practicing, and commenting. Which transitions are the most confusing for you? I think your plan to watch in slow motion is great. This is a really popular flow but I know it's a tricky one!

Let's go!! Amazing to hear! I'm very glad that my coaching has been so valuable for you. Also, I love that you watched the Winter Warrior after I mentioned it in my most recent video. I'd be honored to receive a testimonial from you that I could use on my website. It would really help me! 🙏 Would you mind emailing me? Keep up the great work!!